Protein-Packed Air Fryer Chicken Thighs
Crispy-skinned, juicy chicken thighs with 48g protein per serving. Air fryer magic in 22 minutes. Pair with any low-carb side.
PROTEIN 48g
CALORIES 380
P:E RATIO 12.6
TIME 27m
YIELD 4
P:E 12.6
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
8 bone-in, skin-on chicken thighs (about 3 lbs) 48G PROTEIN
1 tbsp olive oil FLAVOR
1 tsp smoked paprika FLAVOR
1 tsp garlic powder FLAVOR
1 tsp onion powder FLAVOR
1/2 tsp cumin FLAVOR
1/2 tsp dried thyme FLAVOR
1 tsp salt FLAVOR
1/2 tsp black pepper FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 4 days. Best reheated in the air fryer to restore crispiness.
- Batching: The higher internal temp (185°F vs 165°F) renders more fat from the thighs, making them incredibly tender.
- Reheat: Air fryer: 350°F for 5 minutes. Avoid microwave — it ruins the crispy skin.
EXECUTION STEPS
01
THE MACRO PREP
Pat chicken thighs completely dry with paper towels (critical for crispy skin).
02
THE MACRO PREP
Rub with olive oil, then season generously with all spices on both sides.
03
HIGH HEAT SEAR
Place chicken thighs skin-side down in the air fryer basket. Don't overlap.
04
HIGH HEAT SEAR
Air fry at 380°F for 10 minutes.
05
STEP 5
Flip skin-side up and air fry for another 10-12 minutes until internal temp reaches 185°F and skin is golden and crispy.
06
STEP 6
Rest for 5 minutes before serving.